Healthy! Seven pieces of Pirate’s Booty clocks in at just 10 calories, so feel free to munch on. If you’re like most Americans, an astonishing 26 percent of your calories are sneaking into your body at times other than breakfast, lunch and dinner, government data shows. But it’s not all bad news for nibblers: Savvy snacking can actually help you lose weight by staving off hunger and overeating.

To avoid unhealthy snacking, be picky when surveying your options. Although some stores flag “healthy” options, they may not actually be good for you. Instead, try to select snacks with less than 2 grams of saturated fat per serving and no trans fats, such as whole-grain pretzels or crackers, low-calorie granola bars or single servings of nuts or seeds.